A recent study shows an estimated one-fourth of the world’s total population is suffering from hypertension, and this figure is on the rise day by day, according to National Center for Biotechnology Information (NCBI). Hypertension is primarily associated with stress and the symptoms are initially not very prominent to get noticed. Gradually over a course of a period, these symptoms are detected but with no time for prevention left.
Holistic practices like mindful meditation, yoga, and soothing breathing exercises effectively handle stress and anxiety in an effective and productive way. This is the reason one must devote their time and efforts to a regular practice of yoga asanas and practices to ensure physical, mental, and emotional well-being to lead a stress-free and healthy life.
Here is a list of yoga asanas that are helpful in reducing the effects of stress and anxiety and assist you in keeping your blood pressure under control ensuring the good health of your heart.
Vajrasana
It is a kneeling yoga asana most generically associated with metabolism. It relieves and prevents constipation. It is also known for strengthening the pelvic muscles. The best part is, that this pose can be done after lunch or dinner. It increases the blood flow to the lower abdomen and helps in lowering hypertension.
Setu Bandhasana
Popularly known as the bridge pose, it has a calming effect on the central nervous system. It improves blood circulation in the whole body. It releases the tension in the lower abdomen and strengthens the hip muscles. This asana improves blood circulation through arteries and gives rest to the heart making it healthy and blockage-free. Lastly, it is remedial for migraines, headaches, stiff neck, and insomnia.
Pashchimottanasana
This seated forward bending pose calms the mind and helps relieve stress and mild depression. This asana is good for the nervous system and improves memory. It significantly reduces negative emotions like anger and irritability and energizes the whole body. It cures headaches and stomach pain. As it provides a good stretch to hips, legs, and hamstring it provides relaxation to working professionals and students who need to sit for long hours, thus reducing the strain on the heart and chest muscles.
Balasana
Also called as shishuasana / child pose. It is one of the yoga asanas which gives a relaxing posture. It gives relief from the various factors contributing to increased blood pressure. It is helpful in relieving stress and fatigue. It is also beneficial in improving blood circulation. It also helps to relax the abdominal and lower back muscles.
Ardha Halasana
This yoga asana is also known as half-plough pose. It reduces belly fat and strengthens core muscles. It gives relief from constipation thus reducing pressure on the heart and reducing chest pain. It improves blood circulation and strengthens the thigh and calf muscles. Sarvangasana is not recommended for high blood pressure patients, so this intermediate pose can be performed as an alternative, still, you are advised to seek an expert yoga trainer beforehand and must consult your medical practitioner before performing this pose.
Bhastrika Pranayama
Bhastrika pranayama refreshes your physical and mental wellbeing. It improves blood circulation and increases blood and oxygen supply to the brain, lungs, and heart. It gives a powerful boost to the respiratory and nervous systems and creates a favorable flow circulation. This pranayama is known to be a mind-body energizer. It gives mild exercise to the lungs, detoxifies them, and cures high blood pressure. It is very beneficial in treating stress and anxiety.
Nadi Shuddhi Kriya
Nadi shudhhi kriya is highly beneficial in internal cleansing and detoxification. It infuses the body with oxygen, and reduces stress & anxiety. It has a calming and rejuvenating effect on the body and helps to balance the hormones. AS it boosts the respiratory system along with cleaning all the toxins from the entire body, blood and veins it is very beneficial in controlling the blood pressure.
Inversion postures where the head is below the heart are not recommended for people suffering from hypertension. So, inverting yoga asanas like Shirsasana, Sarvangasana, Adho mukh vrikshasana, viparit karani are not for the person having high blood pressure conditions. Always perform the yoga asanas under the observation of a trained qualified yoga teacher and only after consulting any medical professional.